Take a break from your usual ab exercises and weave two of the moves into each of your weekly workouts. Which two you pick doesn’t matter as long as you choose a different pair each time. Then prepare yourself for the result: a six-pack that goes everywhere you do.
By MH Staff - Posted on 24th February 2014
Nothing says “fit” like a washboard stomach. And nothing makes achieving one harder than doing the same exercises every week. Do these exercise and you’ll get JJ Engelbrecht’s Abs soon enough
1 Plank Cable Row
HOW TO DO IT Attach a handle to the low pulley
of a cable station and face it in a plank position, resting your weight on your forearms. Grab the handle in your right hand with your arm outstretched. This is the starting position. Pull the handle towards your right side, stopping when your elbow touches your ribs. Return to the starting position. Do three sets of 10 reps per arm.
WHY IT WORKS “Pulling weight towards you in a plank engages your lats, abs and obliques,” says Tony Gentilcore, a trainer at Cressey Performance in the US. “That not only rocks your core and boosts torso stability but also helps you build a better-looking back.”
2 Half-kneeling Vertical Pallof Press
HOW TO DO IT Attach a triceps rope to a cable machine and turn away from it while holding the ends of the rope in your hands on either side of your head. Drop into the bottom position of a lunge, with your front knee bent 90 degrees and your rear knee touching the floor. Brace your core and press the ends of the rope overhead until your arms are fully extended. Pause, and lower them. Do three sets of eight reps.
WHY IT WORKS “This move forces your abs to battle against the backward pull of the weight stack,” says Gentilcore. “That’s a new stimulus for most guys, making it a good core builder that also smokes your shoulders.”
3 Kettlebell Pull-over
HOW TO DO IT Lie on your back and raise your legs. Bend your knees 90 degrees and spread them apart while keeping the bottoms of your feet together. Lift a kettlebell straight above your head, holding the sides of the handle
in both hands. Lower the weight behind you,
stopping just 30cm off the floor. Hold for
30 seconds and lift it back above your head.
That’s one rep. Do five.
WHY IT WORKS Pulling things overhead while lying on your back is what you did when you were a baby,” says Hartman. “It’s a natural movement that perfectly aligns your extremities and loads your trunk, activating and strengthening your core.”
4 Band-resisted Jackknife
HOW TO DO IT Secure a looped resistance band
to a pull-up bar and suspend your ankles in the end as you assume a push-up position. Without rounding your back, bend your knees and pull them towards your torso. Pause, and return to
the starting position. Do three sets of eight reps.
WHY IT WORKS “This exercise forces you to move your hips and thighs against resistance while keeping your core stable,” says Mike Robertson, co-owner of Indianapolis Fitness and Sports Training. “It’s a jackknife on steroids and it builds the type of core strength you need to maintain stability during big lower-body exercises, like squats and dead lifts.”
5 Diagonal Wheel Rollouts
HOW TO DO IT Kneel and grasp the handles of an ab wheel, holding them directly beneath your shoulders. Without moving your knees, brace your core and roll the wheel forward and to the right as far as you can without letting your hips sag. Pause, and return to the starting position. Do three sets of 10 reps per side.
WHY IT WORKS The rollout starts with the stretching of your abs and obliques and ends with their forceful contraction. “That leads to a good muscle-damage response,” says Craig Ballantyne, creator of Turbulence Training. “Your body then repairs the damage by packing on muscle, making you stronger.”
6 Kettlebell Rack Carry
HOW TO DO IT Grab two kettlebells and “rack” them, holding the kettlebells in front of your chest with your elbows tucked, your palms facing in, and the bottom of each bell resting between your biceps and forearms. Walk 15 to 20m. That’s one set. Do three to four, resting 30 to 45 seconds between them.
WHY IT WORKS “When you walk with weight in the racked position, your core has to work extra hard to keep you steady,” says Zach Even-Esh, founder of Underground Strength Gym. “That forced stabilisation is one of the most effective methods there is for developing strong abs and a healthy back.”